Comparing Nutrients in 7 ounces Candies, carob, unsweetened VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Candies, carob, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37% 1072kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	64% 62.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	35% 45.4g	130g per day for Men 19-50 years
Sugars	93% 67.7g	8.5% 6.17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	55.4% 21g	38g per day for Men 19-50 years
Protein	29% 16g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.8% 3.1mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60% 601mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	398% 3.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32% 2.56mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	179% 4.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.7% 250mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	63.7% 7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, carob, unsweetened vs Oil Roasted Sunflower Seeds:

• Candies, carob, unsweetened have more Vitamin B12 and 2.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 4 times more Vitamin B3, 9.3 times more Vitamin B5, 6.1 times more Vitamin B6, 11.1 times more Vitamin B9, 2.2 times more Vitamin C and 23.1 times more Vitamin E than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Candies, carob, unsweetened vs Oil Roasted Sunflower Seeds:

• Candies, carob, unsweetened have 3.5 times more Calcium, 1.3 times more Potassium and 35.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.9 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 14.9 times more Manganese, 9 times more Phosphorus, 15 times more Selenium and 1.5 times more Zinc than Candies, carob, unsweetened.

Comparison of macro-nutrients per 7 ounces:

• Candies, carob, unsweetened have 4.1 times more Saturated Fat, 2.5 times more Carbohydrate and 11 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 2.6 times more Omega 3, 129.6 times more Omega 6, 2.8 times more Fiber and 2.5 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Candies, carob, unsweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.